I weighed in today for the first time in almost a month and, although I gained 3 pounds, I didn't gain much in inches - just a bit on the thighs (not surprising since I haven't been running in this cold weather!). That, I think, is a testimony to how important ST is!

Double goodies on the way to Pam and Jane for finishing up three consecutive weeks of the 3x3 challenge making it 3x3x3!

Based on the SP article, I'm working on getting in three sets. Each set of at least 8 - 12 reps. Here's my info from Tuesday and Wednesday. Also, I found out that one of the exercises I was doing for strength training was on the list of those we are never supposed to do. So I've modified that to be a better exercise.

We're mainly working for consistency.I for one can really slack off on the ST if I don't have a good, workable plan. That's why I started the challenge way back when.

The main thing is to do ST on 3 different days in a week. On each of those days, do at least 3 different exercises. For example you might do Squats, Lunges and Hamstring Curls on one day. It's not necessary to do 9 different exercises during the week, but we do know that a variety is good thing both to keep your body guessing and to keep your program fun and interesting.

If you're able to do 3 sets of each exercise that's great, but that's also optional. Each of us is probably at a different place as far as the weights we're using and number of reps per set, so that's up to each challenger. I'm no expert on the "number of reps vs. heavier weight" question so I went looking here on SP and, as usual, found some good info. The last part of this article is especially good, I think: www.sparkpeople.com/resource/fitness_articles.asp?id=1050

The only really NEW thing on the Challenge is the 3-week streak for the three full weeks of February. That will start up this coming Sunday!

Hope that helps!

Edited by: ZELLAZM at: 2/1/2012 (17:40)

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

So to make sure I understand the new program. Over the course of the week we should strive for 9 different kinds of strength training exercise. And we should strive for 3 sets of each. Correct?

So my question is this. I can only do 2 sets of 10 with the weight I'm using. Is it better to stick with this weight and work toward 3 sets by the end of the month or is it better to reduce the weigh so I can do 3 sets of 10 now?

"Everything in moderation exception Awesome. There can never be too much Awesome." Beth CST Sapphire Ravishing Ravens

Our 3x3 challenge thread was getting long again, so I thought the new month would be a good time to start a new one, this time with an added twist.

The ST challenge is to do least 3 different strength exercises on 3 days in the week - and if you can do 3 sets of each and make it 3x3x3 challenge, that's even better!

Post your workouts for the week, and add the GOAL MET icon to your third post of the week (that's to help your co-leader keep track!). The week runs from Sunday to the following Saturday. A GOODIE goes to each person who gets their three workouts in each week.

The added twist? A FURTHER GOODIE will be awarded for 3 straight weeks of ST (3x3x3x3!), beginning with Sunday, February 5 and going to Saturday February 25.

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